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10 Triathlon Training Schedule Time Savers
There are tons of triathlon training schedules out there. Some are good, some are bad, and some are nice to watch when you need to fall asleep quickly and you don’t have sleeping pills nearby.
But no matter what triathlon training schedule you use, there are 10 key time-saving elements to look for if you don’t want to waste time training when you could be kissing your boss, wasting time on YouTube, or teaching your kids how to make offensive noises with their armpits. .
So, in no particular order of importance (except the first one is about food, which I think about a lot as a self-confessed drug addict), here are your 10 time-saving triathlon training schedules:
10. Eat lunch quickly. If you take 5 minutes for lunch, in most cases you will leave 55 extra minutes in your triathlon training schedule. So what takes a long time to eat? Salads, casseroles, leftovers – and just about anything that requires cutlery. Choose these instead: wraps, sandwiches, smoothies and shakes. And yes, I’m the guy riding my bike down the road while I finish the turkey and avocado wrap I’ve wrapped in aluminum foil and stuffed into my cycling jersey.
9. Quality over quantity. Most triathletes, especially Ironman ones, swim 140% too much, bike 200% too much and run 170% too much – mostly because there is too little hard fast training and too much long slow training. I personally do a lot of high intensity interval training (HIIT) and that means I can watch movies with my kids at night. So what is an example of HIIT? Instead of doing a 45 minute run, I’ll do 10 sprints on the treadmill for 30-60 seconds at the highest incline I can manage and then do my core workout between each sprint.
8. Commute. Ride your bike to work. Put your clothes in a backpack and pack baby wipes or Actionwipe to wipe yourself down. If you’re like me, you might even go so far as to wash your hair in the sink. If this doesn’t fit your triathlon training schedule, you can also: A) run to the grocery store for small items (I run hard there and then walk back slowly while carrying things like bananas); B) run errands on your bike (not recommended for anything that involves keeping your hair looking nice); or C) drive or run to social events, such as parties, and then drive home with your friends or family.
7. Tools for family training. As soon as my wife and I found out we were pregnant with twins (actually she was, I just helped, which was the fun part), we outfitted our garage with a double bike trailer and a double jogger. The bike trailer always has two small bike helmets and a bunch of books and toys inside (you’d be surprised how long a Batman action figure will keep a little boy entertained on a long bike ride). My wife uses a jogger to take the kids on little nature trips, or to soccer, swimming, and even the gym (speaking of gyms, try joining one that has free childcare, like the YMCA, so you and your spouse can exercise together). Some triathlon training schedule tips are to do “Invisible Training”, which is done early in the morning or late at night when your training is “invisible” to your family, but I encourage you to set a good example at least once a week and make your family a part of your training.
6. Indoor training. It sounds a little blah, but if you’re looking to free up time in your triathlon training schedule, you can save many, many minutes by hopping on an indoor trainer or treadmill instead of dressing for the weather, going outside and battling the stop signs, stop lights, traffic and a grandmother on roller skates with her 8 grandchildren and 2 schnozla dogs. You’ll even sometimes find me skipping swimming to work out indoors.
5. Eat right. If you’re eating calories that don’t have high nutritional value, a good portion of your triathlon training schedule will be spent simply A) trying not to gain weight and/or B) fighting the recovery and fitness-reducing effect that “empty calories” have on your body. Anything processed, refined, or packaged should only make up a very small portion of your diet, and everything else should come from whole, raw, real foods. And yes, the cafe’s local bakery falls into the second category, even the pink frosted cookies that say “fat free.” I also recommend that almost everyone take a minimal supplementation protocol: vitamin D, magnesium, fish oil, and greens.
4. Communication. You, your spouse, your family, your friends, your co-workers, and your boss should be aware of your triathlon training schedule when you have a 5-hour bike ride planned for the weekend, or decide to disappear to the gym for an extra hour on Wednesday morning. We keep a large calendar by our front door where we jot down workouts, family events, races, and sometimes the ever-present reminder to “mow the lawn already.” If you and your spouse are geeks, you could certainly use something like Google Calendar or the “Remember The Milk” phone app — but we’re going for the old-school paper calendar at the Greenfield house. I’m also very open with friends and coworkers when I can’t hang out. Don’t be ashamed to wear your triathlon training schedule on your sleeve – most people will respect you for being dedicated to fitness.
3. Friday Night Fuddy-Duddy. Speaking of friends, I don’t recommend you engage in heavy drinking or late-night socializing on Friday nights—primarily because Saturday is such a valuable time to get in planned triathlon training. Save the nonsense for Saturday nights or Sunday afternoons, when you’ve gotten your high-quality training out of the way. My wife and I will often stay in on a Friday night, grab a movie (the last good one was “Due Date” but I digress), go out on dates, lay off by 10pm and be fresh and ready to go to practice or training at Saturday.
2. Cross-Train. Lately, many of my social relationships are now formed by playing tennis with a group of guys. For me, it’s my social outlet that keeps me from being an isolated triathlon nerd who has lost the ability to communicate with the general population and mostly just stares into space and says phrases like “Oily Cassette Blurby Blah-Blah.” You don’t “waste time” when you cross train in your triathlon training schedule – instead, there is often a very good training effect on your triathlon fitness. While the social sports of golf, softball, and baseball may not be the best cardiovascular cross-training activities, check out group activities like soccer, basketball, tennis, or, if you’re an international reader, cricket (I don’t know anything about cricket, but I threw it in there to make this the article became globally relevant and to appease all readers in the Eastern Hemisphere).
1. Non-triathlon festivities after the race. If you have a family, the last thing you want is for your family to regret taking them to a big race in your triathlon training schedule. Either way, don’t come to your race 5-7 days before the race with your family on “vacation”, spend the entire vacation fretting about the race and bike setup, then fly home the night of the race or the morning after. Instead, go to the race later in the week, like 3 or 4 days before (you’re not a professional athlete, for crying out loud, so why skip life just to acclimatize?) and then stay 2-3 days after the races to participate in non-triathlon post-race celebrations with your family, such as theme parks, scenic attractions, wine tasting, or if you’re really up for an adventure, theme park wine tasting. I take no responsibility for injuries caused during that last activity.
If you’re trying to prepare for a triathlon without neglecting your friends, family, or career, these time-saving tips should be a good addition to your triathlon training schedule. If you want more tips like this, then you’ll want to visit http://www.triathlondominator.com, where I have more techniques for Half-Ironman and Ironman triathletes to achieve maximum results with minimal training time. See you there!
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